For my avid newsletter reader, you will notice that the tips for the first six months of 2009 were focused solely on the mind. This month I will give the brain a break, but only a short one, for the purpose of addressing the importance of the body feeling strong enough to accomplish what the mind depicts. A year ago at this time I was preparing myself for the Level I Titleist Performance Institute (TPI) certification program. The information I obtained during that process has improved my personal outlook on golf fitness and also allows me to provide my students with more insight about their body and how it relates to their golf swing.
     The key areas that must be worked in a simple but effective golf fitness program are the butt, the belly, the heart, and the legs. A key phrase that was shared during the certification program that I will not soon forget was, "The glutes at are the king and the abs are the queen." Based on this information, let me help you design a 20 minute fitness routine guaranteed to help out your golf swing. I would highly suggest a five minute stretch before and after the workout so allow thirty minutes total three times a week. You will need to spend no more than $10 to purchase a physio ball for your routine.

Lift the pelvis off the ground with the glutes while
keeping your feet flat on the physio ball.

For the glutes (butt): The
Basic Bridge Progression
INSTRUCTION: Lying on your
back with knees bent,
pelvis in a neutral tilt
position and the feet flat
on the physio ball, lift
the pelvis off the ground.
The contraction
should be in the glutes
and not the hamstrings.
Now, raise and lower ten
times slowly. Finally,
with both arms extended
over your head, extend
one leg while anchoring
the other foot to the ball.
ball. Hold your leg
extended for 20 seconds
and then switch legs.

Starting and Finishing Position

To maximize the effectiveness of the exercise, get your thighs parallel to the ground and your hands vertical overhead.

For the legs and lats: Wall Squats with Lat Raise
INSTRUCTION: Place the physio ball between the small of the lower back and a wall. Move the feet about six inches in front of the body and place most of the weight against the ball. Go down until the thighs are parallel to the ground and the hands are vertical overhead. Repeat fifteen times.

Starting and Finishing Position

With your arms crossed, do a sit up and bring your chest to your knees.

For the belly: Swiss Ball Crunches
INSTRUCTION: To obtain the full range workout for the abdominals, you want to implement an exercise that compliments flexion as well as extension. With your feet grounded and thighs parallel to the ground, the ball should be centered in the lower portion of the back around the lumbar area. With arms across the chest, perform a simple sit up (chest to the knees). This works the lower abs for the flexion. To perform the extension and work the upper part of the belly simply lower the entire back onto the ball and hold this position before going back into flexion.

For the heart: Walk, Bike, and Jump Rope

Performing any new rigorous work out may demand consulting a trainer or doctor before beginning. Please keep in mind our Peak Performance Schools to compliment the full body/golf makeover. Follow the pictures closely and email if you have any questions. Don't forget to stretch!

      Word of the month: BELIEVE

     Golf Affirmation of the week: My golf swing is powerful.

Ted Frick
2005 Carolinas PGA Section Teacher of the Year
Owner / Director of Instruction
Classic Swing Golf School (Located at Legends Resort)
P.O. Box 50955 Myrtle Beach, SC 29579
(843) 903-5560
1-800-827-2656
tfrick@classicswing.com
www.classicswing.com

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